EGG DISHES & BREAKFAST FOODS RECIPES

EGG DISHES & BREAKFAST FOODS

RECIPES

TABLE OF CONTENTS

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Asparagus and Corn Omelette

Blueberry-Almond Pancakes

Grain-Free Protein Pancakes

Chicken and Vegetable Frittata

Cinnamon French Toast

Egg Breakfast Muffins with Mushrooms and Cheese

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Egg Salad

Oat Pancakes or Waffles

Protein Pancakes

Tomato-Mushroom Omelette

Mushroom and Spinach Egg Bake

Zucchini Hash Browns

Asparagus and Corn Omelette

RR, SS, CC Serves 2

Chicken and Vegetable Frittata

RR, SS, CC Serves 1

1 TBSP extra virgin olive oil 1 bunch (6 cups) stalk asparagus ? cup fresh corn kernels 1 TBSP fresh parsley Salt and pepper to taste 4 whole eggs 2 TBSP Parmesan cheese, finely grated 2 slices whole grain bread (omit for grain free programmes) 1 avocado

Heat 2 tsp of the oil in a small non-stick frying pan over medium-high heat. Add asparagus and corn and cook 2-3 minutes or until vegetables are just tender. Remove to a bowl, stir in parsley and season well. Use a fork to whisk the eggs with 2 TBSP water. Heat 1 tsp of the remaining oil in the frying pan over medium heat. Pour in half of the egg mixture and cook for 3 minutes, or until almost set, using a fork to pull the cooked egg away from the edges and allow the uncooked egg to run to the edges. Sprinkle half the asparagus and corn mixture and half the Parmesan cheese over half of the omelette and fold over to enclose. Loft out and carefully set aside. Repeat with the remaining egg and filling. Spread each slice of toast with avocado and serve with omelette.

Blueberry-Almond Pancakes

SS, CC Serves 2

? cup oat flour ? cup almonds ? cup whole grain flour 1 cup of 2% milk 1 tsp baking powder ? cup blueberries 3 eggs

Sieve the dry ingredients into a mixing bowl.Add the egg whites and mix together. Add half the milk and mix in well before adding other half of the milk. Add blueberries and spoon small amounts of the mixture into a pan to form pancakes. Cook 30 seconds on each side or until brown.

Grain-Free Protein Pancakes

FB, RR, SS, CC, P1, P2 Serves 1

2 scoops TLS? Nutrition Shake ? Vanilla 1/3 cup unsweetened applesauce 2 eggs Cinnamon and nutmeg to taste Coconut oil

Mix all ingredients together, except coconut oil.Add coconut oil to a pan. Once melted, spoon mixture into pan to form pancakes. Cook on medium-high heat until browned and flip.

1 tsp unsalted butter ? cup mushrooms, sliced ? cup red capsicum, chopped 2 TBSP Parmesan cheese (optional) 2 TBSP low-fat cheddar cheese 350 grams chicken breast, cubed 3 eggs

Grill chicken. Beat eggs in a bowl and add chicken and Parmesan cheese. Melt butter in a frying pan over medium-high heat and add vegetables; cook until slightly tender (about 5 minutes). Reduce heat and add egg mixture. Cover and cook without stirring for 3-5 minutes or until egg is set. Sprinkle cheddar cheese over the egg mixture and cover for 1 minute to melt cheese.

Cinnamon French Toast

SS, CC Serves 1

2 eggs 1 TBSP vanilla extract 2 slices high fibre whole grain bread 1 TBSP butter 1 tsp cinnamon

Heat a large non-stick griddle or frying pan until hot and brush with butter. Put eggs in a shallow dish and beat well with the vanilla extract and cinnamon. Dip bread into egg mixture, turning once to coat. Place the bread slices in the pan and cook 2 minutes, until golden brown and crisp.

Egg Breakfast Muffins with Mushrooms and Cheese

SS, CC Serves 6

4 eggs, beaten ? cup whole grain flour 1/2 cup crumpled feta cheese 2 TBSP chopped scallions 3 TBSP water 2/3 cup almonds, ground 1 tsp baking powder ? cup grated Parmesan cheese 1/3 cup low-fat cottage cheese 1 cup mushrooms

Preheat oven to 400 degrees. Wash and dry mushrooms. Heat oil in frying pan, and then add mushrooms and saut? for 5 minutes, until mushrooms start to brown and all liquid has evaporated. While mushrooms are cooking, combine cottage cheese, Parmesan cheese, flour, almond meal, baking powder, eggs (beaten) and water in a large bowl.When mushrooms are done and slightly cooled, gently stir them into mix. Next, stir in feta cheese and scallions. Spray muffin tins with cooking spray and fill about ? full with batter. Bake 25 minutes or until muffins are browned and firm. Can re-heat in microwave for 1-2 minutes.

FB - Fat Burning RR - Rapid Results SS - Sure & Steady CC - Continued Commitment P1 - 21 Day Challenge Phase 1 P2 - 21 Day Challenge Phase 2

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Egg Salad

RR, SS, CC Serves 1

1 tsp yellow mustard Dash black pepper ? cup cottage cheese 2 large hard boiled eggs, chopped 1/8 chopped celery stalk, chopped

Mix all ingredients together and serve.

Tomato-Mushroom Omelette

RR, SS, CC Serves 1

2 eggs ? cup cheese 1 tomato, plum tomato 1 large mushroom cap, diced

Whisk eggs in a bowl and stir in cheese. Pour mixture into small frying pan that has been lightly sprayed with cooking spray. Evenly spread tomato and mushroom pieces over the top. Cook over low-medium heat for 10-15 minutes until eggs have set.

Oat Pancakes or Waffles

SS, CC Serves 8

Mushroom and Spinach Egg Bake

RR, SS, CC Serves 6

? cup old-fashioned oats ? tsp baking powder ? tsp baking soda 1 ? cup low-fat buttermilk 1 ? cup whole grain flour 2 eggs, beaten ? cup butter unsalted ? tsp salt

Mix flour, oats, baking powder, baking soda and salt together. Stir in buttermilk, eggs and butter until smooth. For waffles, add 1 more egg and 1 TBSP of oil. For pancakes, spray a pan with cooking spray and place over medium heat. Pour 2?3 TBSP of batter into frying pan. Cook 2?3 minutes, until bubbles form on top of pancake. Flip and cook 2 more minutes. For waffles, add 1 cup batter to hot waffle iron and close lid. Cook to desired crispness.

Protein Pancakes

SS, CC Serves 1

Cooking spray 1 banana, smashed 1 TBSP peanut butter (optional) 1 TBSP cinnamon 1 tsp nutmeg ? tsp ground clove 1 TBSP vanilla extract 3 eggs

Heat pan on medium heat. Spray with cooking spray. Combine all ingredients in a blender for 30 seconds. Pour batter into pan. Cover pan and cook 2-3 minutes until the tops bubble; flip and cook until done. Spread peanut butter over the pancakes.

4 cups liquid egg whites 1 cup mushrooms 3 cups spinach Salt and pepper to taste

Mix all ingredients in a glass baking dish sprayed with cooking spray. Cook 45 minutes at 350 degrees. Makes 6 servings. Can refrigerate and re-heat in the microwave.

Zucchini Hash Browns

Detox, FB, RR, SS, CC, P1, P2 Serves 2

2 eggs 1 tsp garlic powder 1 tsp onion powder 1 dash pepper 2 tsp olive oil 1 cup zucchini, shredded

Heat oil in frying pan. Mix all ingredients together in a bowl and drop, by spoonful amount, into hot frying pan. After browning on one side, spray with cooking spray and flip; brown the other side.

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FB - Fat Burning RR - Rapid Results SS - Sure & Steady CC - Continued Commitment P1 - 21 Day Challenge Phase 1 P2 - 21 Day Challenge Phase 2

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